Original starter · 4 weeks
3-Day Dumbbell Full Body
Get fit and strong three days a week using only dumbbells and a bench.
4weeks
3days a week
12sessions
173working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 4.
| Measure | Week 1 | Week 4 | Change |
|---|
| Working sets | 41 | 24 | −41% |
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| Total reps | 344 | 197 | −43% |
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| Reps per set | 8.4 | 8.2 | −2% |
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| Average RPE | 6.8 | 5.3 | −22% |
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Week 1
DAY A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 3 × 6-8 | RPE 6.5 | 02:30 |
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| Dumbbell Bench Press | 3 × 8-10 | RPE 6.5 | 02:00 |
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| One-Arm Dumbbell Row | 3 × 8-10 | RPE 6.5 | 02:00 |
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| Dumbbell Hip Thrust | 2 × 10-12 | RPE 7 | 01:30 |
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| Dumbbell Lateral Raise | 2 × 12-15 | RPE 7.5 | 01:00 |
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DAY B - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Romanian Deadlift | 3 × 6-8 | RPE 6.5 | 02:30 |
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| Standing Dumbbell Shoulder Press | 3 × 8-10 | RPE 6.5 | 02:00 |
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| Chest-Supported Dumbbell Row | 2 × 10-12 | RPE 7 | 01:30 |
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| Dumbbell Reverse Lunge | 2 × 10-12 | RPE 7 | 01:30 |
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| Hammer Curl | 2 × 12-15 | RPE 7.5 | 01:00 |
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| Dead Bug | 2 × 10 | RPE 6.5 | 01:00 |
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DAY C - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Dumbbell Press | 3 × 6-8 | RPE 6.5 | 02:30 |
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| Dumbbell Bulgarian Split Squat | 3 × 8-10 | RPE 6.5 | 02:00 |
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| Dumbbell Pullover | 2 × 10-12 | RPE 7 | 01:30 |
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| Single-Leg Dumbbell Romanian Deadlift | 2 × 10-12 | RPE 7 | 01:30 |
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| Dumbbell Overhead Triceps Extension | 2 × 12-15 | RPE 7.5 | 01:00 |
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| Farmer Carry · 30 m | 2 × 1 | RPE 6.5 | 01:30 |
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Week 2
DAY A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 4 × 6-8 | RPE 7.5 | 02:30 |
|---|
| Dumbbell Bench Press | 3 × 8-10 | RPE 7.5 | 02:00 |
|---|
| One-Arm Dumbbell Row | 3 × 8-10 | RPE 7.5 | 02:00 |
|---|
| Dumbbell Hip Thrust | 3 × 10-12 | RPE 8 | 01:30 |
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| Dumbbell Lateral Raise | 3 × 12-15 | RPE 8.5 | 01:00 |
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DAY B - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Romanian Deadlift | 4 × 6-8 | RPE 7.5 | 02:30 |
|---|
| Standing Dumbbell Shoulder Press | 3 × 8-10 | RPE 7.5 | 02:00 |
|---|
| Chest-Supported Dumbbell Row | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Dumbbell Reverse Lunge | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Hammer Curl | 3 × 12-15 | RPE 8.5 | 01:00 |
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| Dead Bug | 3 × 10 | RPE 7.5 | 01:00 |
|---|
DAY C - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Dumbbell Press | 4 × 6-8 | RPE 7.5 | 02:30 |
|---|
| Dumbbell Bulgarian Split Squat | 3 × 8-10 | RPE 7.5 | 02:00 |
|---|
| Dumbbell Pullover | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Single-Leg Dumbbell Romanian Deadlift | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Dumbbell Overhead Triceps Extension | 3 × 12-15 | RPE 8.5 | 01:00 |
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| Farmer Carry · 30 m | 3 × 1 | RPE 7.5 | 01:30 |
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Week 3
DAY A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 4 × 6-8 | RPE 8.5 | 02:30 |
|---|
| Dumbbell Bench Press | 3 × 8-10 | RPE 8.5 | 02:00 |
|---|
| One-Arm Dumbbell Row | 3 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Dumbbell Hip Thrust | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Dumbbell Lateral Raise | 3 × 12-15 | RPE 9 | 01:00 |
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DAY B - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Romanian Deadlift | 4 × 6-8 | RPE 8.5 | 02:30 |
|---|
| Standing Dumbbell Shoulder Press | 3 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Chest-Supported Dumbbell Row | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Dumbbell Reverse Lunge | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Hammer Curl | 3 × 12-15 | RPE 9 | 01:00 |
|---|
| Dead Bug | 3 × 10 | RPE 8 | 01:00 |
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DAY C - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Dumbbell Press | 4 × 6-8 | RPE 8.5 | 02:30 |
|---|
| Dumbbell Bulgarian Split Squat | 3 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Dumbbell Pullover | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Single-Leg Dumbbell Romanian Deadlift | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Dumbbell Overhead Triceps Extension | 3 × 12-15 | RPE 9 | 01:00 |
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| Farmer Carry · 30 m | 3 × 1 | RPE 8 | 01:30 |
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Week 4
DAY A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Goblet Squat | 2 × 6-8 | RPE 5 | 02:30 |
|---|
| Dumbbell Bench Press | 2 × 8-10 | RPE 5 | 02:00 |
|---|
| One-Arm Dumbbell Row | 2 × 8-10 | RPE 5 | 02:00 |
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| Dumbbell Hip Thrust | 1 × 10-12 | RPE 5.5 | 01:30 |
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| Dumbbell Lateral Raise | 1 × 12-15 | RPE 6 | 01:00 |
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DAY B - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Dumbbell Romanian Deadlift | 2 × 6-8 | RPE 5 | 02:30 |
|---|
| Standing Dumbbell Shoulder Press | 2 × 8-10 | RPE 5 | 02:00 |
|---|
| Chest-Supported Dumbbell Row | 1 × 10-12 | RPE 5.5 | 01:30 |
|---|
| Dumbbell Reverse Lunge | 1 × 10-12 | RPE 5.5 | 01:30 |
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| Hammer Curl | 1 × 12-15 | RPE 6 | 01:00 |
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| Dead Bug | 1 × 10 | RPE 5 | 01:00 |
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DAY C - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Incline Dumbbell Press | 2 × 6-8 | RPE 5 | 02:30 |
|---|
| Dumbbell Bulgarian Split Squat | 2 × 8-10 | RPE 5 | 02:00 |
|---|
| Dumbbell Pullover | 1 × 10-12 | RPE 5.5 | 01:30 |
|---|
| Single-Leg Dumbbell Romanian Deadlift | 1 × 10-12 | RPE 5.5 | 01:30 |
|---|
| Dumbbell Overhead Triceps Extension | 1 × 12-15 | RPE 6 | 01:00 |
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| Farmer Carry · 30 m | 1 × 1 | RPE 5 | 01:30 |
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